7.07.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Inchworm x 3
  • Dislocate x 6
  • OHS x 9

Workout of the Day

A. 5 Sets

  • A1: 3 Position Snatch – High Hang, Mid Thigh, Below the Knee
  • A2: Double Under x max reps in 30 seconds – Rest 60 seconds

B. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing. Rest 2 minutes between.

  • Set 1 – 10 reps @ 50% of 1-RM
  • Set 2 – 10 reps @ 60%
  • Set 3 – 10 reps @ 65%
  • Set 4 – 8 reps @ 70%
  • Set 5 – 6 reps @ 75%

C. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:

  • Run 150m
  • STO x 8 (115/75)
  • Burpee over the bar x 6

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